Tested double 12kg Clean and press, clean & push press, and see-saw press. See saw tested the best, so we hit it up. See saw press + full flight of steps x 6 rounds, followed by a set of 5 DBLC&P and a suicide set.
VOLUME: KB Drills = 29 reps over 6 sets, 1,537 lbs, Steps = 700 steps
INTENSITY: KB Drills = 75%, Steps = 77-90% speed for full flights
DENSITY: 17:06 total time, 8:06 total work time and with 8:36 in pure rest and in time coming down the steps from her full flights, we now have the data for the % Density.
Rest divided by work = Ratio. 8:36 [8.55] divided by 8:06 [8.1] = 1.05. This equalls about 49% dnesity. Which means that she worked for the same amount of time she rested, save :30. This was her first day back from vacation, and it was apparrent that she hasn't slowed down. Also, she told me afterwards that she did 400 swings and ran 2 miles before i met her at the Art Museum Steps. Kinda animalistic, kinda uncalled for, but all Philly!
This workout could not be clocked as a PR in any category, as we have never run this exact scheme yet, but the time will come in about a week when we'll run it again, likely without see-saw presses and go for straight up DBLC&P.
After a week of greek salads laden with feta cheese, and a host of other delicious greek food including deserts, not to mention an 11 hour plane ride home and a 24 hour shift tomorrow, this workout was completely necessary! Sure possibly animalistic but nonetheless, a good preview to triathlon performance scheduled for August. For all you P90Xers out there, I believe this qualifies as muscle confusion! Give it a whirl...onward W2! Your brilliance surpasses you..........
ReplyDeleteThe Nurse,
ReplyDeleteYour performance today and dedication to all things 'better' is remarkable. See you in The GARAGE on wed!